10 Ways To Relieve Sinus Pressure

Your nose feels stuffy and it’s hard to breathe. There’s pressure in your head and it’s hard to focus. Sinus pain is ruining your day and you’re desperate for relief.

Before you begin rummaging through your medicine cabinet, consider trying another method to relieve sinus pressure. From massage to essential oil diffusion, we’ve got you covered.

First, we’ll cover the possible causes behind that unbearable pressure. Then we’ll run through 10 methods you can try for relieving sinus pressure, so you can get back to your usual routine with a clear head.

Sinus Pressure is Caused by Blocked Nasal Passages

The pressure you’re feeling is likely accompanied by that stuffed or congested feeling in your nose. You may think it’s fluids that are making it so hard to breathe, but that isn’t usually the case.

A cold or allergies are irritating your nasal membranes. You’re experiencing sinus congestion because your nasal passages are inflamed. The inflammation is causing swelling, and that blocks the sinuses and causes pain and pressure.

The extra mucus – snot – in your nose is being produced to help flush out whatever is causing the irritation. Because your sinuses are already irritated, it’s important not to dry them out. The best way to address the congestion and pressure is to treat the inflammation.

Read on for our tips on how to relieve sinus pressure by reducing sinus inflammation and soothing irritation.

1. Flush Out Your Nasal Passages

Whether you choose a Neti pot or a saline spray, you may experience some relief by flushing out your nasal passages.

This approach offers two benefits. First, you’re moistening those irritated membranes. Second, you are helping to flush out whatever it is that is causing that irritation in the first place.

A Neti pot calls for the use of distilled, sterile water to flush out mucus. A saline spray contains salt, which will help keep your nasal passages from drying out.

2. Soothe with Steam

Dryness could be the main cause of your throbbing nasal pressure. Take advantage of steam, which will add moisture to the air and to your sinus passages. It can even help loosen some mucus.

Take a hot shower and breathe in the steam. A humidifier can be helpful, too, especially for longer-term prevention.

3. Try Acupressure to Relieve Sinus Pressure

Applying pressure to specific parts of your body – in this case, your face and head – may help relieve pain. Use your index fingers to gently press at the base of your nose or gently press your fingertips across the tops of your eyebrows. You can find videos online to guide you through these and other acupressure methods.

A simple massage can help, too. Gently massage your cheeks, the bridge of your nose, and your forehead. Make an appointment with a certified massage therapist for professional help and extra relaxation.

4. Hydrate

You already know that staying hydrated is important for general health, and even more important when you’re ill. Drinking water is especially helpful when you’re experiencing sinus issues. In fact, dehydration can dry out your already irritated sinuses even more.

5. Rest and Relax

Like hydration, rest is a common recommendation for people who are feeling under the weather. If you’re suffering from sinus pressure, make a good night’s sleep a priority. Indulge in a nap if you’re able, too.

Your body can produce more white blood cells while you rest, which can help attack any viruses that may be causing your nasal irritation.

6. Find Relief with Warm Wash Cloth Compression

Gentle heat can help relieve pressure. An easy option at home is to use a warm washcloth. Lay the washcloth across your forehead and the bridge of your nose and relax for a bit.

The steam from the warm washcloth can even help moisten your nasal tissues. You may want to alternate a cold compress, too, which can further help alleviate pain.

7. Explore Essential Oils

You may have heard about the many benefits of essential oils. They can help you relax, invigorate your mind for better focus, and yes, even help relieve sinus pain and pressure.

You can use an oil diffuser, drop some oil in your steam shower, or prepare a hot bowl of water with a few drops and breathe in the steam. Menthol can be helpful, as it can create the soothing sensation of clearing your nasal passages.

8. Indulge in Spicy Foods

Have you ever eaten spicy food and dealt with watery eyes or a runny nose? Spicy foods like hot peppers, horseradish, and wasabi may help clear your sinuses. The spice can help clear mucus and open your nasal passages.

9. Use Elevation to Your Advantage

We don’t mean working on the top floor of your office building. Elevating your head when you’re laying down at night can help provide some sinus relief, though.

Prop yourself up using your pillows to allow your sinuses to drain naturally throughout the night. You may wake up feeling clearer headed, with reduced pressure and pain.

10. Know When It’s Time to See a Doctor

If you’ve tried our various methods and have even tried from over-the-counter medication and your sinus pressure persists, it may be time to see your doctor. Pain and pressure accompanied by a fever may mean you have a sinus infection, which can be treated with antibiotics.

Get Relief from Chronic Sinus Pain

Before exploring surgical options, the doctors here might suggest an OPEN procedure, which is a noninvasive option that can help relieve your sinus issues. This in-office, outpatient procedure uses a balloon to help expand your sinuses, providing nearly instant relief.

Looking for more health advice? Browse our blog for tips on everything from reducing acid reflux to finding relief from plantar fasciitis. We want to help you create a healthy, balanced lifestyle.